Depression is a major global health issue, but diet may be an effective yet overlooked treatment approach.
New research identifies the top food sources of 12 key nutrients that help prevent and treat depression.
Oysters, organ meats, leafy greens, lettuces, peppers and cruciferous veggies pack the biggest nutritional antidepressant punch.
Key facts:
- Depression is the leading cause of disability worldwide for ages 15-44. Diet likely plays a role in treatment.
- 12 “Antidepressant Nutrients” help prevent and treat depression: folate, iron, omega-3s, magnesium, potassium, selenium, thiamine, vitamins A/B6/B12/C, zinc.
- Highest scoring animal foods were oysters, organ meats like liver, and fatty fish.
- Highest scoring plant foods were leafy greens, lettuces, peppers, and cruciferous vegetables like broccoli.
- Many top foods are not commonly eaten in the standard Western diet. Emphasizing these foods could significantly benefit mental health.
Source: World J Psychiatry
Links Between Nutrition & Depression
Depression is highly prevalent across the globe, reducing quality of life for millions.
According to the World Health Organization, depression is the leading cause of disability worldwide for individuals aged 15-44.
Beyond emotional distress, depression increases risk of mortality from suicide and medical comorbidities.
The standard treatments of antidepressant medication and psychotherapy are effective for many, but for too many patients these treatments fall short.
Up to two-thirds do not achieve remission with initial treatment.
This is coupled with concerning side effects of medications and barriers to accessing therapy.
There is a clear need for improved treatment options that are effective, widely available and have minimal side effects.
In recent years, nutrition has emerged as a promising new avenue for treating and preventing mental health disorders.
Studies now show that dietary pattern is linked to depression risk and treatment outcomes.
However, practical food recommendations for patients are lacking.
Most treatment does not yet include personalized dietary counseling as part of routine care.
Public knowledge on using nutrition to promote mental well-being is limited.
To bridge this gap, identifying optimal food sources of key nutrients for mental health is essential.
“Antidepressant Food Score” (ADF) Rankings
Researchers have now devised an innovative nutrition rating system focused specifically on mental health.
Published in the journal Nutrients, a new “Antidepressant Food Score” (AFS) ranks foods based on density of nutrients clinically shown to impact depression.
This provides insight on specific food choices that offer the biggest nutritional benefit for mood disorders.
The AFS team first conducted a literature review to identify “Antidepressant Nutrients” – those with strong evidence of preventing and treating depression.
The list includes 12 essential vitamins, minerals and omega-3 fatty acids: folate, iron, EPA/DHA omega-3s, magnesium, potassium, selenium, thiamine, vitamins A, B6, B12, C, and zinc.
Deficiencies in these nutrients are common and linked to increased depression risk. Supplementation often improves outcomes for patients with mood disorders.
Next, the researchers gathered nutrient data for foods highest in at least one Antidepressant Nutrient.
The nutrient density, or amount per calorie, was calculated to generate an overall AFS percentage.
For example, a food providing 10% daily value for each of the 12 nutrients would score 120% divided by calories per serving.
This identifies foods providing abundant amounts of several key nutrients in a relatively low-calorie package.
Oysters & Organ Meats Top Antidepressant Foods
The highest scoring animal foods were organ meats and shellfish like oysters, with fatty fish also performing well.
On the plant side, leafy greens, lettuces, peppers, and cruciferous vegetables had the best AFS scores.
Many of these foods are quite low in calories, meaning they pack high amounts of essential nutrients for minimal caloric intake.
For instance, just one serving of oysters provides over 50% of the daily recommend value for the 12 Antidepressant Nutrients.
To get the same nutritional benefit from steak, one would need to consume far more calories and saturated fat.
Top Animal Food Sources of Antidepressant Nutrients
| Food | AFS % |
|---|---|
| Oyster | 56% |
| Liver, Kidneys, Heart | 18-38% |
| Clams | 30% |
| Mussels | 28% |
| Crab | 24% |
| Fatty Fish like Salmon | 10-16% |
Top Plant Food Sources of Antidepressant Nutrients
| Food | AFS % |
|---|---|
| Watercress | 127% |
| Spinach | 97% |
| Mustard, Beet, Turnip Greens | 76-93% |
| Lettuces | 74-99% |
| Swiss Chard | 90% |
| Fresh Herbs like Cilantro | 73-75% |
| Peppers | 39-56% |
Mediterranean Diet & Lower Depression Risk
Interestingly, many of the top scoring foods are quite unique from a standard Western diet.
The average American adult eats nowhere near daily recommendations for vegetables or omega-3 rich seafood.
However, these foods are commonly eaten in traditional diets like the Mediterranean diet that are associated with lower depression risk.
The AFS foods likely represent key active ingredients of these healthy dietary patterns.
The mental health benefits of shifting towards traditionally valued foods like seafood, organ meats, herbs, greens, peppers and cruciferous vegetables cannot be overstated.
These are the most nutrient-dense choices to support emotional well-being.
Embracing just a few of these nutritious foods can significantly improve intake of essential vitamins, minerals and omega-3s.
Evidence-Based Foods for Depression
These new findings equip researchers and clinicians with evidence-based food recommendations to incorporate into future studies and patient care.
The authors suggest designing dietary interventions for depression using foods with a high AFS.
For example, emphasizing oysters, spinach, and swiss chard.
Patients could also be encouraged to integrate more of these foods into their everyday eating patterns.
With further research, the AFS method could potentially evolve into a validated mental health screening tool.
Those with low scores could be identified as higher risk for depression, and dietary changes recommended.
For optimal impact, nutritional psychiatry programs should be covered by insurance and accessible to diverse populations.
The tide is shifting towards a food-first approach for prevention and treatment of depression. Identifying the most nutrient-dense choices is key to enacting this nutrition-focused paradigm shift.
A diet emphasizing antidepressant foods like oysters, liver, leafy greens, cruciferous vegetables and peppers promises significant benefits for the millions struggling with mood disorders worldwide.
References
- Study: Antidepressant foods: An evidence-based nutrient profiling system for depression
- Authors: Laura R LaChance & Drew Ramsey (2018)
